Entry Level to Ironman Fly Tri Racing (Tri Ritter's Group) OPEN (Page 3)

How did everyone's training go this week and what do you have planned for this week? 

I had an FTP test earlier this week to target my watts for half iron training. The protocol was 5 min max at 344 watts then 10 min easy followed by 20 min TT effort and I held 291.  To get FTP it's 291 - 5% = 276 FTP. I'll focus in on holding 240-250 watts for 70.3 training and racing. 

This weekend I was going to ride 4 hours but I have to cut training shorter this weekend so I'll get 2.5 hours in with some 20 min 70.3 efforts and 4x1 mile off the bike @ 6:15 pace.   

Hey Camille aka sportsmom, didn't  you do the Austin Marathon last week?  How did it go?  

That's super nice, except one of the components I would replace for something more comfortable to reduce chafing issues.   I would be sure it's the right geometry for you.  

Pro Tip: I've been slacking on these and also deleted my file I had built up.

Our attention spans are very short, most people can only truly focus 8-15" seconds at a time. Break your training run into sections such as in the swim focus on the next 10 strokes, the bike the next 20 revolutions, or the run focus on getting from mailbox to mailbox.

You would really love the Fifty Five then. John Cobb designed the original ISM in 2004 and they haven't changed much.  

Looks solid! Btw someone I know from my community here is doing Syracuse 70.3. She was ran over by a Tahoe almost a couple of years ago and has been making a strong recovery considering everything she's been through.  She's originally from New York.    

Pro Tip: I know some of you have a hard time getting up in the mornings or you procrastinate. It's important to have some consistent morning rourtine. So here are some helpful tips and information. I even do some of this. It takes about 6-8 weeks to make a habit. Here is how your morning routine should be.

Step 1: Welcome to the 5am or 6am club. Set a consistent time you get up every morning. Set your alarm clock on your phone to a song that gets you moving and excited. I personally take melatonin at night and will be trying out Infinit Nutrition Nocturn recovery blend.

What's everyone doing for training this weekend?

I'm trying to a little more volume in this month in the plans to have a great race at Galveston. Today is my birthday too so lots of cake today.  

This morning I did 3000 yard swim set as 300 wu, 200  kick (25 easy/25 fast), 4x500 desc 1-4, 8x50 (25 sprint/25 easy) and 100 cool down. Then a neuro-muscular weight training set of 3 sets of 1-4 reps, very heavy for me! 

Tomorrow plan to start super early on the trainer then head out on the road, just a 4 hour ride, followed by 30 minute run holding 6:30-6:45 pace. 

Sunday is 2 hour run.  

Solid, I think I understand. 

I hosted a small swim clinic with a few athletes I coach to do some ows simulation in a single lane in the pool It was a lot of f un!! 

Solid, I think I understand. 

I hosted a small swim clinic with a few athletes I coach to do some ows simulation in a single lane in the pool It was a lot of f un!! 

yes, how did you know? 32. 

Pro Tip: I'm sure this one will be offensive and step on some toes and even my on. If you're having trouble fitting in your sessions these tips will surely help on time management.

1. Useless time - this is time we spend scrolling on our phones like facebook and updating, it's ok I didn't need to know the last time you went to the bathroom. Watching hours and hours of TV (There's that strength session you missed).

2. Urgent things that need to be done but you waited until the last minute.

3. Non Urgent but important - Don't forget to take care of the little things like stretching, massage, foam rolling.

4. Plan your week on Sunday's so you have an outline of when you're going get your training done, schedule your appointments, get things done around your house and errands.

5. Review the following day the night before.

6. If your so busy and can't get the whole session done, remember that some training is better than no training. 10-15 min run is better than a 0.

Originally posted by jimmybags Hello! I was in one of these mentoring groups all year last year, but I think I want to mix up the group this year. Everyone was super awesome in my other group and doing it again this year, but why not give something new a try? Are you still accepting members?

Hey Jimmy, Welcome aboard. Glad to have you as part of this group. Feel free to tell me a bit about your triathlon, family, and career life. 

I look forward to hearing from you.

Thank you,

William

That looks like a solid schedule there!!